WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • For quality Workout

    5 Dumbbell Snatch R -
    10 seconds Rest -
    20 seconds Air Squat hold -
    10 seconds Rest -
    20 hollow hold -
    10 seconds Rest -
    5 Dumbbell Snatch L

  • Row intervals Workout

    10x500m
    Work/rest 1:1

  • Metcon Workout

    • 3 Round of:
    Assault Bike 1000 m
    MB Wall Ball (9/6Kg) 50 reps
    C2B Pull Ups 25/20 reps

  • Warm up intervals on the assaultbike + accessory Workout

    THIS IS A WARM UP - Do not go all out

    6 Rounds not for time - But get warm

    Bike 20cal @ 80% intensity

    Then one of the movements below

    Movements

    30s plank + 30s side plank + 30s plank + 30s other side

    (x2) 30s walking (one 24kg kettlebell over the head, one 24kg kettlebell resting on shoulder) + 30s (change sides)

    30s "goblet" carry (24kg kettlebell) + 30s one handed farmers carry + 30s "goblet" carry (24kg kettlebell) + 30s one handed farmers carry (other side)

    (x2) 10 24kg KB single stiff-legged deadlifts each side

  • 4.7.2019 Session one Workout

    Recovery Row, Ski, Run 30-40min

  • Weightlifting strength Strength

    • 1-1-1-1-1-1 of:
    BB Clean & Jerk
    80-87.5% 1RM 1-1-1-1-1-1 rep

  • 3.7.2019 Workout

    (Rinnalleveto kyykkyyn + 4 Etukyykkyä + viisi askelta eteenpäin + 5 etukyykkyä + 5 askelta eteenpäin + 5 etukyykky + 5 askelta eteenpäin + 5 etukyykkyä) x 5 (alhaalla Open gym alueella)

    "Jerk Drive" Dip 5x3@90-110%

    VAPU Te-otteella 5x8@70-80% (te)

    Suorinjaloin mave 5x5@100% (te)

  • AMRAP 7 min Workout

    8 Hang Power Snatches 30/20 kg
    5 Jumping Pull-ups

  • Hang Power Snatch 5 x 5 Strength

    5 x 5 rep with increasing weight or AHAFA

  • Strength Workout

    • N-N of:
    BB Push Press
    85-90% of 4 @ 9 RPE N-N reps
    N reps = near failure max reps (1-2 reps buffer)
    Prendi l’85-90% del 4 @ 9 RPE trovato prima e con quel carico fai 2 sets a quasi max reps meno 1-
    2 reps di buffer.